5:40am Swim 3150 yd; Brick (indoor) 45 min spin bike, 30 min treadmill (+5 min walk)
3,2,1
10 x 50 Fr drill RI5
10 x 100 Fr - 4 P, 6 S on 1:30
8 x 75 Fr on 1:30 - 55, 54-53
100S
6 x 25 Fr sprint on 35
200 SD
Brick - 45 min spin bike, 3:06 transition, 30 min treadmill run (+5 min walk) 3.18 miles
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